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5 Steps to Ensure Bone Health by Tom Jordan MS, RD
5 Steps to Ensure Bone Health
by Tom Jordan, MS, RD
Keep bones strong without medication with these 5 lifestyle tips:
Tip 1: You already know dairy products provide calcium necessary for strong bones, but according to the Harvard School of Public Health it’s also important to add other sources such as leafy greens, broccoli, beans, and tofu to your diet.
Tip 2: Calcium is essential for strong bones, but so is Vitamin D according to a 2014 study by the Cochrane Bone, Joint and Muscle Trauma Group. Some foods, such as milk, are fortified with Vitamin D, but it’s not easy to get enough with diet alone. Other sources of Vitamin D are supplements and time in the sunshine. 2,000-4,000 IU of vitamin D daily is recommended.
Tip 3: Watch your retinol (Vitamin A) consumption. Some energy bars, breakfast cereals, and milks are heavily fortified with Vitamin A, which can actually weaken bones. Speaking of bone weakening here are 4 other items that are bad for your bones: soft drinks, hydrogenated oils, salt and alcohol. All play an essential role in bone cell destruction.
Tip 4: Weight-bearing exercise, such as walking or running, strengthens bones. Nature will make you as strong as you need to survive. Stressing your bones through exercise keeps them strong. Aim for at least 30 minutes of exercise 5 days a week to reap bone health benefits. Better yet join our Saturday morning Center Point Group for group exercise and healthy lifestyle discussions.
Tip 5: Start young to build strong bones. Encourage young people to lead a bone-healthy lifestyle; bones reach their peak strength in young adulthood.
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